Power manual

MANUALPOWERTraining Foundations for Keiser Performance EquipmentC

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“...without doubt the most exciting strength equipment that I have seen in over twenty years. As someone who, from the age of 12 years, was brought up with ‘free weights’ I can honestly say that Keiser has developed a piece of equipment that may empty the gym of iron. From a soccer player’s point of view, the feedback has been tremendous. Players can work the whole body ‘doing football specific movements’ with resistance.”

- Jim Henry, Strength & Conditioning Coach, Celtic Football Club

“At Athletes’ Performance, our sole responsibility is to provide the absolute finest ethical support and results to our athletes. After extensive research, Keiser was the only company who encompassed the stringent requirements of technology and absolute quality to help our athletes achieve their goals.”

- Mark Verstegen, Founder and President, Athletes’ Performance

THE POSSIBILITIES ARE ENDLESS ANY SPEED, ANY ANGLE, ANY RESISTANCE

STRENGTH

POWER

HYPERTROPHY

ENDURANCE

LOWER BODY

UPPER BODY

CORE

SPORT

P O W E R

SPORT SPECIFIC TRAINING The second part of the Keiser Power Manual was produced with help from one of the world’s leading training facilities, Train 4 The Game. In a unique partnership, we have developed numerous functional cable workouts that were designed especially with the active golfer in mind. This, used in conjunction with the Keiser Power System, will provide a rapid increase of on-field effectiveness and will help to improve the body’s positions and movements involved in golf. Keiser is also teaming up with various world class training facilities for other sport specific training additions.

A culmination of research and professional training input is how the Power Manual was created. Since Keiser’s inception, we’ve been a company with feet forward toward improving performance equipment while providing training and education. Through the help of a network of profes-sional trainers worldwide, we maximize our equipment’s effectiveness. This manual will start you on your way to receiving the most benefit out of your Keiser equipment. Use this manual as you train and discover the possibilities with Keiser performance equipment.

THE POWER SYSTEM The first part of the Power Manual explains the heart of functional training, the Power System. The Keiser Power System is a complete system for Power development. Some sample exercises have been included to get you, the trainer, started down the path of Power improvement. Keep in mind these are not limits to what can be done with Keiser performance equipment. There are no limits!

ExPERIENCE TOTAL vERSATILITY AT ANY SPEEDUnilaterally and bilaterally work any muscle group safely at any angle, at any resistance, and at any speed throughout the range of motion. Resistance is always consistent, unaffected by speed of exercise. By utilizing the power of Keiser’s free moving pneumatic technology, you can safely increase your power output as speed increases. This allows for intense functional workouts with virtually zero shock load to muscles, connective tissues and joints.

PERfECT LINE fOR GROuP, TARGET AND CORE STABILITY TRAININGWith multiuser lines like the Infinity Six Pack and Triple Trainer, you can use one machine to provide a workout that would take nine machines from anyone else! Whether your clients are short, tall, male, female, husky or slender, people of all body shapes and sizes are comfortable using our equipment.

kEISER mACHINES fIT A wIDE RANGE Of NEEDSPhysical therapists long ago discovered the benefits of Keiser equipment. It is an ideal way to test and train, from the orthopedic through the elite athlete. Countless professional sports teams, performance training facilities, sports medicine professionals, researchers, older adult fitness centers, senior living communities, corporate fitness centers, and physical therapists trust the Keiser brand.

COmPLETE CONTROL OvER TRAINING AND PROGRESSIONWith the Infinity Series, resistance can be changed throughout the range of motion and adjusts quickly in tenth pound incre-ments. No longer do you have to spend time changing weights to fit each person. It can be done with the press of a button while training! Master trainers and experienced fitness advocates will immediately see the advantage that Keiser machines have in fine-tuning a workout for maximum results.

wORkS EffECTIvELY, EvEN wITH LImITED SPACE Infinity Series equipment is compact and versatile. There are multiple exercises that can be completed all at one station. No more wandering around or waiting for the right piece of equipment to open up.

“Performance and versatility with no limits

are the hallmarks of Keiser performance equipment. These same principles

have helped us to become the industry standard in

functional training.”

-Dennis KeiserPresident, Keiser Corporation

FIVE REASONS WHY...THE INFINITY LINE IS THE MOST EFFECTIVE FUNCTIONAL EQUIPMENT ON THE MARKET

It is not unusual, when a person is moving a weight, to have acceleration forces equal to or greater than the actual weight being lifted. For example, a shot-putter may exert a force in excess of ten times the weight of the shot-put, because of the tremendous acceleration necessary to get the distance.

CHALLENGING CONVENTIONAL THINKING

Strength has been the accepted measurement of athletic performance, primar-ily because it has been the easiest to measure. Yet, in actual performance, the athlete will probably never use maximum strength. In most cases, speed or a combination of strength and speed (Power) will produce greater results than strength alone.

Keiser is committed to providing efficient equipment, improving workout results and revolutionizing safe workout techniques. We have done

this for decades through continuous research, evaluation, and working closely with trainers, fitness facilities, and performance profession-

als. Keiser Air POWER is the key to the Keiser machine’s functionality. Maximizing “correct resistance” helps in reducing body shock caused

by other methods such as weight stacks.

THE PROBLEM WITH VARYING DEGREES OF RESISTANCE

When looking at an iron weight, whether in the form of a barbell or a weight stack, one assumes it represents a particular resistance. It does, but only when it is at rest or moving at a constant speed. Once in motion, the changes in movement speed cause the weight to change.

These changes in force can be illustrated by the sensation felt by people riding an elevator. As the elevator starts to move upward, one begins to feel heavier. When it achieves a constant speed, a feeling of a return to normal weight is expe-rienced. As it slows to a stop, one feels lighter. The same thing happens when a barbell or weight stack is lifted. The force exerted by a barbell or weight stack on the body during an exercise will vary in the same way. This occurs because the barbell is accelerated just as the elevator accelerates the people riding in it.

You may have encountered the foundation for this phenomenon in a high school or college classroom. Long before many thought of exercise machines, Sir Isaac Newton showed that this changing force is proportional to the mass or weight one is lifting multiplied by the acceleration (rate of change of speed). AN IDEA THAT REVOLUTIONIZED THE INDUSTRY

Knowing that speed is essential in athletic performance, Keiser chose not to control the acceleration but to reduce the mass. This meant the weight stack had to go, and another form of resistance would have to take its place. Keiser chose the force of air, one of the most powerful forces on Earth. A small 2 ½ inch diameter cylinder can produce over 500 lbs. of force, but with only 3 lbs. of actual moving weight. This is the secret to the very pure, very consistent, and very controllable resistance of Keiser’s Pneumatic Technology.

Power is the key to performance... Keiser’s Pneumatic Technology is one of the most significant contributions to resistance training in the 20th century.

fORCE NEEDED

BASELINE

HOw fORCE AffECTS POwERF = m a (Force equals mass times acceleration)

Acceleration changes as the speed of movement changes. To attain greater speeds of movement, higher accelerations are necessary. Because of this simple formula, it can be seen that if the mass is high (as it is when using iron weight as a resistance), the forces can change greatly depending upon the speed of movement.

THE

SCIENCE OF RESISTANCEwHAT mAkES PNEumATICS DIffERENT?

The negative portion of the stroke is the mirror image of the positive stroke. The resistance drops as the weight accelerates downward to a constant speed.

The faster the speed of movement, the greater the acceleration force.

As the weight stack leg begins to extend in the first part of the stroke, additional force is required to accelerate the weight to the desired speed.

Once up to speed, momentum takes over and in the last half of the positive stroke the resis-tance drops as the weight slows to a stop.

As the leg nears the starting position, a greater force must be exerted to slow or decelerate the weight to a stop.

CONCLuSIONUnfortunately, these high spikes in resistance caused by the weight stacks most often come at a point in the range of motion that can result in the greatest harm to joints and connective tissue. The resistance provided by Keiser’s Pneumatic Technology remains consistent throughout various training speeds. This opens up a whole array of training options not possible with free weights and weight stack machines. Keiser provides a positive and negative resistance just like a weight stack, but with-out the high impact loads experienced while starting and stopping the weight.

In short, Keiser is hard on muscle and easy on joints and connective tissue.

AIR VS. IRONTo illustrate the difference between these two approach-es to muscular - skeletal performance, a special Leg Extension machine was built with two independent exercise arms contacting the user’s lower legs. One is connected to a weight stack and the other to Keiser’s pneumatic cylinder. The cams are made so that the two systems provide the same variable resistance curve at a speed of out on four seconds and back on four sec-onds.

Force sensors are attached to each pad that contacts the user’s legs, and wired to a computer that graphs the exact force being applied to the legs by each system as the user extends his or her legs through the range of motion.

Interpret the graph’s data for yourself and see the difference a Keiser machine can make. The red line shows the force the weight stack is producing and the blue line shows the force the pneumatic cylinder is producing. The upper portion of each tracing is the extension of the leg and the bottom half is the returning of the leg. You can see how the resistance provided by Keiser’s Pneumatic Technology remains consistent throughout.

AT A SPEED OF 4 SECS OUT/4 SECS INAs you can see, the two systems are producing almost exactly the same forces at this speed.

Functional Training FoundationsTHE KEISER “POWER SYSTEM” TRAINING PROGRAMS

The workout protocol for the Power System follows the basic principals of progressive overload. Progressive overload is a training principal based on continuing to increase the demands of the musculoskeletal system in order to increase muscle size, strength and endurance. These principals of progressive overload are incorporated in the Keiser Power System. To improve your strength, power, hypertrophy, endurance and to make strides in your training, you must make the muscles do more than they are used to doing. Training is much more than training just the muscles, it’s also about training the movements, programming the neuromus-cular system into a whole new way of doing things. Keiser equipment is praised not only for its effect on muscle development, but also for stimulating the neuromuscular system in new ways by means of our patented pneumatic system. This also involves maintaining these benefits through continuous training. Each of the programs listed are guides to a desired outcome. All of the exercises discussed in this manual may be used with each of the programs. You may find that some of the exercises work best with a particular program and not another. Each of the work-out programs has a range of sets, repetitions, tempo and in-between set resting times. These programs can be selected based on your desired outcome. The following pages contain instruction on our functional workouts.* Read them thoroughly, put them into action and begin to grasp the power of the Infinity Series. Let your knowledge and creativity flow.§ The possibilities are endless with Keiser performance equipment!

* Always note the pulley position on each exercise. You may change this position based on flexibility, body type and goals. In many of the movements described, you may come in contact with the cord piece. Try to avoid excessive cord pressure during the exercise motion. Before training any movements on the Infinity Series, consult a physician. § If you have an exercise or training program that you have found works very well on your Keiser equipment, then feel free to let us know. Only by working closely with the professionals who use our machines can we help in providing you with the best possible education and training when it comes to performance and functional training. Email us at [email protected]

The Keiser Power System

3-6 Sets / 6 - 12 R

epsTem

po: Slow

and Controlled

Recovery Tim

e Betw

een Sets: 0.5 - 1.5 M

ins

This program is intended to increase the

size of the muscle. In this program

, it is best to have a slow

and controlled tempo. A focus

on form is em

phasized during the controlled m

ovements.

HYPERTROPHY

3-5 Sets / 12-20 R

eps Tem

po: Can Vary

Recovery Tim

e Betw

een Sets: 0.5 - 1 M

in

This is a set-based workout program

focusing on functional exercises to im

prove endurance. M

aintain and notice form

throughout exercises. If you tire, do not reduce the sets reduce the load or tem

po.

ENDURANCE

2-6 Sets / 1-6 R

eps Tem

po: Explosive or S

lowR

ecovery Time B

etween S

ets: 2 - 5 Mins

This program is intended to develop a

strength base. By varying your speed, you

can completely change the exercise. A

s your speed and load increase, so w

ill your power.

STRENGTH

2-5 Sets / 2-8 R

eps Tem

po: Explosive

Recovery Tim

e Betw

een Sets: 2 - 5 M

ins

This program has a focus on reps and form

. If you begin to lose form

, lower the load, not

the speed. As you see the load increase,

you will notice a large increase in pow

er output.

POWER

Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training.

MORE THAN JUST STRENGTH TRAININGFOR CARDIO TRAININGGet your heart pumping! Setting the machine at a lower resistance and using movements such as running in place, or the straight punch at a steady pace for long periods of time builds up the cardiovascular system, raises heart rate, tones muscles and builds endurance.

FOR DEVELOPING FLEXIBILITY An assisted stretch system! Infinity acts as a flexibility/mobility trainer using assisted resistance for stretching, pilates and yoga. Infinity equipment stretches the tendons and improves overall flexibility. Used in conjunction with a mat and Infinity accessory kit, you have a complete flexibility system.

FOR MOVEMENT ASSISTANCE The Infinity uses pneumatic resistance to act as assistance during movements. Using optional accessories or hand grips attached to the pulley, this resistance assists exercisers throughout movements such as assisted push ups, assisted squats, etc.

FOR AGILITY IMPROVEMENT A state of the art improvement on the old bungee method. The problem with the use of bungees for agility training was that the resistance changed depending on how much the cord was stretched. Also, unlike with the bungee, Infinity equipment tracks resistance for consistency. This constant resistance provides a cleaner, more effective resistance that can be tracked.

ST

RE

NG

TH This program is intended to develop a

strength base. By varying your speed, you can completely change the exer-cise. As your speed and load increase, so will your Power.

G u i d e l i n e s :Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training.

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

Explosive Hip Flexion

Leaning Ab Rotation

Punching Ab Rotation

Push Pull

T Stand Pull

Hip Extension

Standing Ab Rotation

Balanced Bent Row

Arm Curl

Triceps Pushdown

Rear Delt Raise

Straight Punch

Squatting Row

Chest Press

Shoulder Press

Arm X Snatch

Cross Over Step

Squat Jump

Forward Lunge

Squat

Leg Abduction

Leg Adduction

Lateral LungeRunning in Place

2-6 Sets 1-6 Reps

Tempo: Explosive or Slow

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

2-5 Sets 2-8 Reps

Tempo: Explosive


Leaning Ab Rotation


Push Pull

T Stand Pull

Hip Extension


Balanced Bent Row

Rear Delt Raise

Straight Punch

Squatting Row

Chest Press

Shoulder Press

Arm X Snatch

Cross Over Step

Squat Jump

Forward Lunge

Squat

Leg Abduction

Leg Adduction

Lateral Lunge

Running in Place

PO

WE

R This program has a focus on reps and form. Maintain and notice form through-out exercises. If you see yourself begin to lose form, decrease the load and not the speed. As you see the load increase, you will begin to notice a large increase in Power output as well.


Arm Curl

Triceps Pushdown

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

RESISTANCE


Leaning Ab Rotation


Push Pull

T Stand Pull

Hip Extension


Balanced Bent Row

Rear Delt Raise

Straight Punch

Squatting Row

Chest Press

Shoulder Press

Arm X Snatch

Cross Over Step

Squat Jump

Forward Lunge

Squat

Leg Abduction

Leg Adduction

Lateral Lunge

Running in Place

HY

PE

RT

RO

PH

Y 3-6 Sets

6-12 RepsTempo: Slow and

Controlled

This program is intended to increase the size of the muscle. In this program, it is best to have a slow and controlled tempo. A focus on form is emphasized during the controlled movements. G u i d e l i n e s :Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training.

Arm Curl

Triceps Pushdown

SETS

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

RESISTANCE

EN

DU

RA

NC

E This is a set-based workout program focusing on functional exercises to improve endurance. Maintain and notice form throughout exercises. If you tire, do not reduce the sets; reduce the load or tempo. G u i d e l i n e s :Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resis-tance training.

3-5 Sets 12-20 Reps

Tempo: Can Vary


Leaning Ab Rotation


Push Pull

T Stand Pull

Hip Extension


Balanced Bent Row

Rear Delt Raise

Straight Punch

Squatting Row

Chest Press

Shoulder Press

Arm X Snatch

Cross Over Step

Squat Jump

Forward Lunge

Squat

Leg Abduction

Leg Adduction

Lateral LungeRunning in Place

Arm Curl

Triceps Pushdown

SETS

Sagittal

Transverse

Frontal

Sagittal

Transverse

Pec Mob

Transverse

X Pull Down

GO

LF

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

DATE

SETS

RESISTANCE

This is a sport based workout program focusing on functional exercises to improve form and movements involved in the game of golf. Maintain and notice form throughout exercises.


Frontal

Posterior Chain Matrix

Overhead Pulley Matrix

Golf Swing Matrix

Squat to Row

Wood Chop

Cable Lift

Cable Chop

Base Stance

Sagittal

COREhip extensionexplosive hip flexionleaning ab rotationPunching ab rotationPush Pullt Stand PullStanding ab rotationBalanced Bent row

Why is this core strength crucial to performance?Also known as pillar strength, the core encompasses the area from the hips through the torso. The body’s primary source of energy is generated from the core. The core is the body’s engine, containing some of the largest muscles. The key to all movements used in sports and performance training is to use the muscles of the human core. Without this “core strength”, an athlete will never be able to achieve their potential. These centralized muscles serve to transfer the Power developed in the lower body to upper body and vice versa. A strong core will also decrease the risk of injuries.

Position With pulley at the low position, place ankle cinch on leg and face away from the equip-

ment. Balance on the free leg with cinched leg extended behind.

Movement Continuously raise and lower knee from the hip while keeping upper thigh parallel to

the ground at the top portion of the motion. During the movement, remember to keep the toe up.

eXPloSIve hIP fleXIon

Position With pulley at the low position, place ankle cinch on leg closest to the equipment and face

the equipment. Feet should be shoulder width apart with back straight. A hand may be placed on the

machine for stability.

Movement Pull the cinched leg back as high as is comfortably possible, keeping legs straight. Make

sure to avoid leaning while doing motion. After motion, return to start position.

hIP eXtenSIon

PunchIng aB rotatIon

Position With pulley arm at the mid/high position, step away from the equipment with one side

of the body slightly facing the equipment. Keep feet balanced lightly wider than shoulder width apart.

Grasp one pulley handle with the arm nearest the equipment. Hold the arm bent near the chest.

Position With pulley at high position, hold the grip with both hands. Face equipment and rotate

90°. Your feet should be slightly more than shoulder width apart and hands pointed toward equipment.

Initiate the movement from the core and not from the arms.

Movement Punch across the body, rotating the torso. Keep abs tight throughout the movement. At

the end of the movement, the head should be turned toward the punching arm. Return to start, repeat

and alternate.

leanIng aB rotatIon

Movement Moving from torso, rotate the upper torso away from equipment. Move hands down

across the body from the shoulder position to the opposite knee remembering to keep abs tight until

the upper torso is turned with head looking backward. On finish, return to start position maintaining

proper stance.

PuSh Pull

t Stand Pull

Position With pulley at the mid position, stand close to the equipment facing away with feet spread

shoulder width apart. Turn feet to one direction and extend the inner arm forward and the outer arm

back, bent close to the body.

Movement Initiate the movement from the torso and not the arms. Pull the inner arm back until

the elbow is bent and in a comfortable position close to the body. Push the outer arm ahead of the

body until extended to a comfortable position. Release the arms back to start position and repeat.

Position With pulley at the low position, lie with body on floor facing the equipment. Support body

with forearm and side of foot while gripping pulley handle. Remember to keep back straight.

Movement: Keeping body balanced, slowly pull out the arm gripping pulley. Pull until arm is fully

extended comfortably. Hold position for a few moments. Move arm back to starting position.

Balanced Bent roW

Position With pulley at the low position, hold grip with the active arm extended ahead facing the

equipment. Balance on one foot and pull the opposite leg, behind the body extended straight. Extend

torso ahead with back straight to balance the body.

Position With pulley at mid position, hold one pulley handle with both hands. Face equipment and

rotate 90°. Your feet should be slightly more than shoulder width apart and hands pointed toward equip-

ment.

Movement Keep body in balance as you pull the active arm back. Try not to move forward during

this movement. Rely on the core for the strength to initiate the pull.

StandIng aB rotatIon

Movement Moving from torso, rotate upper torso away from equipment. Initiate the movement

from the core and not from the arms. Remember to keep abs tight and rotate to a comfortable position.

On finish, return to start position maintaining proper stance.

UPPER BODYarm curltriceps Pushdownrear delt raiseStraight PunchSquatting rowSingle X SnatchShoulder Presschest Press

Why is upper body strength important?Maintaining strong arms, shoulders, back and neck is very important for all persons in sports and general training. It is a crucial factor to your posture, makes breathing easier, and allows you to perform normal lifting, pushing, pulling, reaching, and twisting activities.

trIcePS PuShdoWn

Position With pulley at the high position, face the equipment. Hold

the grips with hands toward the equipment at right about chest height.

Keep feet balanced shoulder width apart and elbows close to the body

throughout the motion.

Movement Push both arms downward to a straight arm position. Watch closely

to use only the triceps and keep upper arms close to the body. When arms are straight

return to start position and repeat.

arM curl

Position With pulley at the low position, face the equipment, grasping a pulley

handle in each hand. Keep feet spread slightly apart and keep back straight through-

out the motion.

Movement Curl the arms upward, keeping elbows close to the body until arms are

just at shoulder height. Release the arms downward and return to starting position.

StraIght Punch

Position: With pulley at mid position, face away from the equipment. Hold the

grips with hands away from equipment. Keep arms bent close to the body near the

chest. Knees should be slightly bent and feet balanced shoulder width apart.

Movement Twist torso while punching forward. Continue to punch forward,

alternating arms and torso accordingly.

rear delt raISe

Movement Using only the active arm, initiate the movement pulling out away

from the body. Keep arm straight during the movement and extend to a comfortable

position. Remember to keep back straight and try not to move torso during the

movement. Repeat and alternate active arm.

Position With pulley at the low position and machine grip in the active hand, stand

perpendicular to the equipment with knees slightly bent should width apart, head

down and back straight.

SQuattIng roW

SIngle arM X Snatch

Position With pulley at the mid position, machine grips in hands and body facing the equipment in a

squat position, extend arms ahead to full extension while balancing weight on feet.

Movement Pull from shoulder blades to start movement and pull into mid torso. Avoid leaning back

during movement. Release arms back to starting position.

Position With pulley at the low position and with machine grip in the active hand, stand perpen-

dicular to the equipment with knees slightly bent shoulder width apart, head down and back straight.

Movement Pull the active arm upward, moving body into extension. Pull the arm up to a comfort-

able position, extending the arm and rest of the body. Repeat this movement alternating arms.

cheSt PreSS

Shoulder PreSS

Position With pulley at the low position, hold pulley grips with both hands while facing away from

the machine. Keep feet shoulder width apart with torso erect. Hands should be at shoulder height with

elbows up.

Movement Press overhead with arms fully extended. Remember not to lock elbows and not to lean

back. Maintain a stable torso position. Return arms back to starting position.

Position With pulley at the mid position, hold grips with both hands. Face away from the equipment

with knees slightly bent. Hold hands at shoulder height with elbows parallel to the ground.

Movement While holding the grips, push away from the chest. Push until arms are extended ,though

try to avoid leaning forward while doing so. At finish, return arms to starting position.

LOWER BODYcross over StepSquat JumpSquatforward lungeleg abductionleg adductionlateral lungerunning In Place

Why is lower body strength important?Strength in the lower body is especially important as it is required for everyday mobility. The major muscle groups of the lower body are extremely important to athletes in all sports in terms of strength and Power development, joint stabilization, and for sport-specific needs. Strength training for the lower body is vital and should be part of any conditioning program.

Position With pulley at the low position, fasten waist cinch attachment to the equipment. Stand per-

pendicular to the machine with legs a little more than shoulder width apart. Keep head forward, back

straight and arms at 90°.

SQuat JuMP

croSS-over SteP

Position With pulley at the low position, face away from the equipment. Either hold the grip with

hands or use a waist cinch. Stand with feet balanced shoulder width apart in a squat position. Place arms

at waist length stretched behind body with head forward.

Movement Jump upwards to full body extension. Extend arms and legs and keep back erect. Make

sure you are landing soft and return body to starting position.

Movement Push off the back foot and step across the body so the torso is facing away from the

equipment. Return to starting position and repeat, alternating the leading leg.

SQuat

Position With pulley at the low position, face away from the equipment. Either hold the grip with your

hands or use a waist cinch. Stand with feet balanced shoulder width apart.

Movement Move flexion of hips back with head forward. Keep chest up and back flat. Move until

knees are at 90° and upper thighs are parallel to the floor.

Position With pulley at mid to low position, hold the grips with hands close to the body, facing away

from equipment. Keep feet balanced shoulder width apart.

Movement Take a natural step forward, flex the hip back and keep head forward, chest up, and

back flat. Move until the knee is at 90° and upper thigh is parallel to the floor . Finish by standing up,

maintaining good body position.

forWard lunge

leg adductIon

Position With pulley at the low position, stand away and face perpendicular to the equipment.

Attach an ankle cinch to the leg closest to the machine. Balance body on the free leg using the machine for

support if needed. Keep back straight and avoid leaning during the movement.

Position With pulley at the low position, stand away and face perpendicular to the equipment. Attach

an ankle cinch to the leg opposite of the machine. Balance body on the free leg using the equipment for

support if needed. Keep back straight and avoid leaning during the movement.

Movement Move the cinched leg inward until leg is extended to a comfortable position and

remember to keep legs straight throughout the motion. Repeat and alternate legs.

leg aBductIon

Movement Move the cinched leg outward until leg is extended to a comfortable position and

remember to keep legs straight throughout the motion. Repeat and alternate legs.

lateral lunge

runnIng In Place

Position With pulley at low position, hold the grips with both hands or waist cinch, face equipment

and rotate 90°. Feet should be slightly more than shoulder width apart. Extend one arm bent in front and

the other bent behind, each at 90° while standing in a slight squat position.

Movement Take a step out laterally with an extension at the hip and knee. Push off the back foot,

keeping head forward, chest up, and back flat. Alternate arm position. On finish, return to start position

and maintain proper squat.

Position With pulley at the low position, face away from the equipment. Either hold the grip with

hand or use a waist cinch. Stand in a running position slightly away from the equipment. Keep back

straight and head forward.

Movement Run in place, alternating both arms and legs. Push into the run with thigh lifting almost

parallel to the ground. Use upper body strength to push into the run while maintaining powerful force.

GOLFOverhead Pulley Matrix – Sagittal | Transverse | FrontalGolf Swing Matrix – Sagittal | Transverse | Frontal Base Stance – Wood Chop | Cable Lift | Cable Chop | Squat to RowPec Mob X Pull Pown Posterior Chain Matrix – Sagittal | Transverse

Golf fitness and golf-specific training have gained enormous popularity in the last several years due, in large part, to many of the leading tour professionals discussing their training habits. To improve golf performance through training, the golfer must step outside the box and realize that simple traditional strength and conditioning will not be adequate to maximize performance.

The movements performed in training must serve a purpose outside of simply trying to get the athlete stronger and have the ability to lift more weight; that means little to nothing to a golfer on the course.

To improve golf performance, the performance specialist must understand the movement and the physical capacities necessary to perform at the highest level consistently. Keiser affords an exclusive and previously unobtainable method of training for golf in which we can train for rotational power and stability.

SagIttal

tranSverSe

frontal

Set Up Grab one handle with pulley arm at the low position. Face perpendicular to the machine, taking

a base stance. As you reach across your body toward the equipment, step in front of your inside foot with

your outside foot. Keep your weight predominantly on the inside foot.

Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and

using the hip of the inside leg. As you row/swing, step forward and through with the outside leg. Repeat

5 times before advancing to the next sequence in the matrix.

Set Up Grab one handle with pulley arm stationed at the bottom. Taking a base stance, face perpendicular

to the machine.


using the hip of the inside leg. As you row/swing, step out with the outside leg. Repeat 5 times before

advancing to the next sequence in the matrix.

Set Up Grab one handle with pulley arm stationed at the bottom. Taking a base stance, face perpendicular

to the machine.


using the hip of the inside leg. As you row/swing, drop-step open with the outside leg. Repeat 5 times

before performing the matrix on the other side.

golf SWIng MatrIX

Set Up Facing away from the equipment, assume a split stance and grab two handles attached to one

arm of the machine. Use the stretch/load that the equipment provides through your core to produce

the motion, not your arms and hands. Make sure to activate the glute on the back leg to avoid back

pain.

Action While activating the glute on the back leg, reach up and back with both arms to load

(i.e., stretch) the abdominal. Using the core, accelerate straight forward with your body first, then with

your arms.

Set Up Facing away from the equipment, assume a split stance and grab two handles attached to one

arm of the machine. Begin with your hands in front of your face. You should feel a stretch through the

core as you reach up and back. Focus on using that load to produce the desired movement.

Action While activating the glute on the back leg, rotate your shoulders towards the side of the front

leg and reach your arms up and back. Using your core, accelerate back to the starting position by

rotating.

Set Up Facing perpendicular to the equipment, grab a single handle and assume a base stance with

both arms directly overhead. This movement is side-to-side in nature with no forward/backward or

rotational movement. Avoid pulling with your arms and allow your core to do the work.

Action Bend towards the equipment in a side-to-side manner. Using the muscles that were engaged

to stretch, bend away from the equipment. Perform 10 repetitions before switching sides.

overhead Pulley MatrIX

SagIttal

tranSverSe

frontal

BaSe Stance - caBle lIft

Coaching Cue Keep your chest up and avoid flexing forward as you rotate toward the equipment. The

movement is continuous in nature but you can begin by breaking the movement into its constituents.

Set Up Standing perpendicular to the equipment, grab a stick or rope with the outside hand and assume

your base stance.

Action Rotate around your spine and reach toward the equipment. Push off the inside foot and drive the

inside hip to initiate the movement. As you rotate, pull the cable up and across to your outside shoulder

by pulling your shoulder blade back and down. Continue the movement by grabbing the stick with the

inside hand and pushing it up as you rotate. Perform 10 repetitions before changing sides.

BaSe Stance - Wood choP

Coaching Cue Think of your spine as a pole around which you can only rotate – no lateral or

forward/backward translation. Use the hips and core muscles rather than the arms to produce the

movement.

Set Up Facing perpendicular to the equipment, grab a single handle with both hands and take a base

stance.

Action Rotate your shoulders toward the equipment then turn away from it using the loaded abdominal

and the hip nearest the machine. Perform 10 repetitions before changing sides.

BaSe Stance - caBle choP

Coaching Cue Keep your chest up and avoid flexing forward as you rotate toward the equipment. The

movement is continuous in nature but you can begin by breaking the movement into its constituents.

Set Up Standing perpendicular to the equipment, grab a stick or rope with the outside hand and assume

your base stance.

Action Rotate around your spine and reach toward the equipment. Push off the inside foot and drive

the inside hip to initiate the movement. As you rotate, pull the cable down and across to your outside

shoulder by pulling your shoulder blade back and down. Continue the movement by grabbing the stick

with the inside hand and pushing it down as you rotate. Perform 10 repetitions before changing sides.

BaSe Stance - SIngle SQuat to roW

Action Squat and reach forward toward the machine. Reverse the movement by driving the heels

through the floor and extending through the hips and knees while simultaneously rowing the cable.

Perform 10 repetitions then switch sides.

Set Up Facing the equipment, grab a single handle with one hand and assume your base stance.

Coaching Cue Maintain perfect posture and perform the rowing motion by driving the shoulder blade

back and down.

X Pull doWn

Coaching Cue Begin with your palms facing the equipment and as you pull the cables, rotate your

hands so that your palms are facing away at the end. Keep your chest up the entire time and avoid

allowing your shoulders to be rounded at the end.

Start Facing the equipment, grasp both handles, one in each hand. Cross your arms in front of you and

kneel on the floor or sit on a physioball.

Action Reach up and across and pull the cables down by driving your shoulder blades back and down.

Repeat 10 times.

Pec MoB

Coaching Cue Create the turning motion by using the ground (i.e., pushing the foot into the ground)

and the stretch created across the abdominal.

Start Facing away from the equipment, grab one handle and take a split stance with the same-side foot

forward.

Action Turn your torso and shoulders away from the machine to create separation and stretch the

pec of the side holding the cable. Hold the stretch for two seconds and then rotate back toward the

machine to come out of the stretch. Repeat 10 times, then perform on the opposite side.

Start Facing the equipment, grab a handle with both hands and take your base stance.

Action Sit your hips back and down and reach your arms forward toward the equipment. Explosively

extend at the hips and knees by driving your heels through the ground. Simultaneously raise your arms

above your head. Repeat 10 times.

PoSterIor chaIn MatrIX - tranSverSe

PoSterIor chaIn MatrIX - SagIttal

Coaching Cue Initiate the movement with your hips, not your arms. Squeeze your glutes at the top of the

movement when you are fully extended.

Action Sit your hips back and down and reach your arms forward toward the equipment. Explosively

extend at the hips and knees by driving your heels through the ground. Simultaneously rotate your

shoulders and raise your arms above your head. Alternate sides and perform 10 repetitions on each.

Start Facing the equipment, grab a handle with both hands and take your base stance.

Coaching Cue Initiate the movement with your hips, not your arms. Squeeze your glutes at the top of

the movement when you are fully extended.

“Keiser’s versatility working in the transverse plane is critical to athletic improvement. Their pneumatic resistance equipment is used extensively to train both pro and aspiring pro athletes. We use Keiser to increase Power output and to significantly improve results. Keiser is the key to Power improvement... period!”

- Brian Martin, TEST Sports Clubs

“Exercises you only dreamed about before. This equipment will make other pieces obsolete. Unlimited speeds allow for the full-velocity spectrum. I wouldn’t buy anything else!”

- Mike Boyle, Author “Functional Training for Sports”

THE POSSIBILITIES ARE ENDLESS ANY SPEED, ANY ANGLE, ANY RESISTANCE

TOLL FREE (800) 888 7009 ● (559) 256 8000www.keiser.com

Workouts based on program designed by Carl Davison.

Sport specific portion based on the work of Train 4 the Game www.train4thegame.com

Power manual

Sports

Transcript of Power manual